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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Harps

In the 29 days ending Feb 29, 2016:

activity # timemileskm+m
  Cycling20 21:22:54 331.69(15.5/h) 533.81(25.0/h) 905
  Running14 13:29:34 99.07(8:10) 159.44(5:05) 1987
  Weights/core5 2:15:00
  Swimming2 1:48:01 3.04(35:29) 4.9(22:03)
  Climbing1 45:00
  Total39 39:40:29 433.81 698.15 2892
  [1-5]39 39:29:42

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Monday Feb 29, 2016 #

2 PM

Weights/core (Work gym) 30:00 [1]

Sunday Feb 28, 2016 #

12 PM

Cycling (Kickr - Trainerroad) 1:31:39 intensity: (19 @0) + (1:03:45 @1) + (26:54 @2) + (41 @3) 36.1 km (23.6 kph)
ahr:122 max:156

TGTTOS, easy ride. NP 208W.
2 PM

Running (Treadmill) 15:04 [2] 3.27 km (4:36 / km)
ahr:144 max:150 shoes: Newton Distance IV

Brick run

Saturday Feb 27, 2016 #

11 AM

Running (Trail) 1:51:29 intensity: (17:14 @1) + (47:20 @2) + (26:52 @3) + (13:00 @4) + (7:03 @5) 19.36 km (5:46 / km) +563m 5:02 / km
ahr:142 max:175 shoes: Salomon S-lab Speed

Sloppy run with the boys on a nice springlike day.

Friday Feb 26, 2016 #

7 AM

Swimming (Aldershot pool) 54:02 [1] 2.4 km (22:31 / km)

7 PM

Cycling (Kickr - Trainerroad) 47:16 intensity: (4 @0) + (13:32 @1) + (13:26 @2) + (5:53 @3) + (8:37 @4) + (5:44 @5) 17.53 km (22.3 kph)
ahr:143 max:172

TBTIW. Tougher than I anticipated, barely made it through the last set. NP 267W.

Thursday Feb 25, 2016 #

2 PM

Running (Treadmill) 45:03 intensity: (7:42 @1) + (18:01 @2) + (19:20 @3) 9.81 km (4:36 / km)
ahr:150 max:160 shoes: Newton Fate

Wednesday Feb 24, 2016 #

10 AM

Weights/core (Work gym) 20:00 [1]

Running (Treadmill) 50:01 intensity: (21 @1) + (48:51 @2) + (49 @3) 10.2 km (4:54 / km)
ahr:147 max:153 shoes: Newton Fate

EZ run at lunch.
7 PM

Cycling (Kickr - Trainerroad) 1:00:58 intensity: (20 @0) + (14:28 @1) + (31:35 @2) + (11:29 @3) + (3:06 @4) 22.7 km (22.3 kph)
ahr:139 max:164

NP 234W.

Monday Feb 22, 2016 #

7 PM

Cycling (Kickr - Trainerroad) 1:01:30 intensity: (7 @0) + (8:57 @1) + (23:27 @2) + (14:19 @3) + (11:40 @4) + (3:00 @5) 22.94 km (22.4 kph)
ahr:147 max:169

NP 274W. A few PB on wattage for 10mins and 30mins. Killer workout, about as bad as an FTP test.

Sunday Feb 21, 2016 #

10 AM

Running (Road) 1:53:07 intensity: (12:52 @1) + (54:12 @2) + (36:40 @3) + (8:40 @4) + (43 @5) 23.89 km (4:44 / km) +304m 4:27 / km
ahr:142 max:172

Spared the messy trails today and hit the road but added in some good hills in Snake Rd. and the Northshore rollers.

Saturday Feb 20, 2016 #

1 PM

Cycling (Road) 1:47:14 intensity: (9 @0) + (15:11 @1) + (49:46 @2) + (24:29 @3) + (14:26 @4) + (3:13 @5) 53.13 km (29.7 kph) +594m
ahr:145 max:172

Bit windy but great sunny springlike day for a road ride in escarpment country. NP 244W.

Friday Feb 19, 2016 #

11 AM

Running (Treadmill) 50:00 intensity: (27:00 @2) + (22:01 @3) + (59 @4) 10.8 km (4:38 / km)
ahr:153 max:172 shoes: Newton Fate

Thursday Feb 18, 2016 #

12 PM

Running (Trail) 1:06:58 intensity: (6:13 @0) + (1:10 @1) + (17:37 @2) + (21:26 @3) + (11:30 @4) + (9:02 @5) 11.42 km (5:52 / km) +386m 5:01 / km
ahr:148 max:175 shoes: Salomon Spikecross

Slow go with the snow but nice and sunny.

Wednesday Feb 17, 2016 #

7 PM

Cycling (Kickr - Trainerroad) 1:00:58 intensity: (32 @0) + (20:51 @1) + (34:01 @2) + (4:50 @3) + (44 @4) 21.89 km (21.5 kph)
ahr:132 max:162

NP 234W.

Tuesday Feb 16, 2016 #

Note
(rest day)

Monday Feb 15, 2016 #

10 AM

Running (Trail) 1:47:30 intensity: (7:28 @1) + (53:57 @2) + (26:58 @3) + (15:55 @4) + (3:12 @5) 19.22 km (5:36 / km) +539m 4:54 / km
ahr:147 max:172 shoes: Salomon Spikecross

Finally back to some seasonable weather and bearable conditions. Crickets on the response to a run so did this one solo, kept it light on the hills. Not unexpectedly my legs felt like lead on any elevation gain. Trails are in great shape, very little snow or ice, a good break in the weather with no more snow should dry them up completely and they'll be in ideal shape.
C • I'm no meteorologist... 3

Sunday Feb 14, 2016 #

Event: UKR O Cup
 
11 AM

Cycling (Kickr - Trainerroad) 50:50 intensity: (53 @0) + (26:36 @1) + (22:39 @2) + (42 @3) 18.19 km (21.5 kph)
ahr:123 max:154

Stage 9 Part 1. Kept it at 100%. NP 231W.
12 PM

Cycling (Kickr - Trainerroad) 1:08:31 intensity: (13 @0) + (29:10 @1) + (34:57 @2) + (27 @3) + (3:44 @4) 28.67 km (25.1 kph)
ahr:131 max:165

Stage 9 Part 2: SF/Violator. NP226W.

Will be nice to avoid the trainer for a while now, although worked out well with frigid weather.

Total TSS over 9 days = 900.

Saturday Feb 13, 2016 #

9 AM

Cycling (Kickr - Trainerroad) 53:24 intensity: (18 @0) + (10:25 @1) + (17:11 @2) + (5:12 @3) + (12:09 @4) + (8:09 @5) 22.1 km (24.8 kph)
ahr:146 max:170

ToS Stage 8 Part 1 @95% FTP. This is why there's no mirrors in the pain cave, turning myself inside out and still with one more to go for the day. NP 262W.
10 AM

Cycling (Kickr - Trainerroad) 59:50 intensity: (1 @0) + (13:54 @1) + (20:28 @2) + (11:53 @3) + (12:05 @4) + (1:29 @5) 25.77 km (25.8 kph)
ahr:145 max:169

ToS Stage 8 Part 2 @95% FTP. Somehow felt much better on this one, even though I can barely walk now. NP 243W. One more day!!

Friday Feb 12, 2016 #

11 AM

Cycling (Kickr - Trainerroad) 44:36 intensity: (14 @0) + (13:45 @1) + (14:49 @2) + (6:47 @3) + (8:07 @4) + (54 @5) 19.04 km (25.6 kph)
ahr:140 max:168

Stage 7 done. Homestretch.. NP 265W.

Cycling (Kickr - Trainerroad) 11:49 intensity: (34 @0) + (8:47 @1) + (2:28 @2) 4.47 km (22.7 kph)
ahr:117 max:141

Computer lost connection 11 mins in.... have to re-start to keep myself honest - arghhh!! At least it wasn't near the end.
4 PM

Running (Snow) 53:09 [3] 9.29 km (5:43 / km) +50m 5:34 / km
shoes: Salomon Spikecross

Nice run with DD11 after chatting about the Gators future and just before dusk. Thanks for the Dars butter tart, reminds of summer, oh how I miss thee.

Thursday Feb 11, 2016 #

12 PM

Weights/core (Pilates) 45:00 [1]

7 PM

Cycling (Kickr - Trainerroad) 54:45 intensity: (12 @0) + (15:45 @1) + (15:15 @2) + (13:11 @3) + (10:22 @4) 24.21 km (26.5 kph)
ahr:141 max:165

Stage 6, starting to break. NP 260W.

Wednesday Feb 10, 2016 #

11 AM

Running (Treadmill) 29:59 intensity: (12 @1) + (29:03 @2) + (34 @3) + (10 @5) 6.1 km (4:55 / km)
ahr:144 max:148 shoes: Newton Fate

Easy run in anticipation of tonight's suffering.

Weights/core (Work gym) 20:00 [1]

7 PM

Cycling (Kickr - Trainerroad) 49:29 intensity: (10 @0) + (7:11 @1) + (19:28 @2) + (11:30 @3) + (8:50 @4) + (2:20 @5) 21.46 km (26.0 kph)
ahr:147 max:169

Stage 5: The Wretched. Back to being beaten. NP 266W.

Tuesday Feb 9, 2016 #

7 PM

Cycling (Kickr - Trainerroad) 1:31:39 intensity: (3 @0) + (55:08 @1) + (34:47 @2) + (1:08 @3) + (33 @4) 37.83 km (24.8 kph)
ahr:125 max:161

Stage 4: TGTTOS. NP 208W. Finally an easy one.

Monday Feb 8, 2016 #

7 PM

Cycling (Kickr - Trainerroad) 47:16 intensity: (15:08 @1) + (22:13 @2) + (7:53 @3) + (2:02 @4) 20.22 km (25.7 kph)
ahr:137 max:162

Stage 3 @90%. TBTITW. NP 241W.

Sunday Feb 7, 2016 #

12 PM

Cycling (Kickr - Trainerroad) 47:29 intensity: (17 @0) + (10:25 @1) + (17:53 @2) + (8:58 @3) + (9:35 @4) + (21 @5) 21.02 km (26.6 kph)
ahr:143 max:167

Stage 2: Revolver first time. 16 one-minute intervals at about 120% FTP - hate it. Set the FTP to about 95% barely made it through. NP270W.
C • sounds like so much fun 3
1 PM

Cycling (Kickr - Trainerroad) 47:29 intensity: (1 @0) + (9:12 @1) + (27:29 @2) + (10:32 @3) + (15 @4) 20.91 km (26.4 kph)
ahr:140 max:159

Stage 2: Revolver second time. Set the FTP to 85% then had to drop it again to 80% to make it through. NP237W.
2 PM

Running (Treadmill) 23:29 intensity: (1:52 @1) + (13:30 @2) + (8:02 @3) + (5 @4) 4.9 km (4:48 / km)
ahr:146 max:159 shoes: Newton Distance IV

Brick run off the bike on some extremely tired legs.

Saturday Feb 6, 2016 #

Note

Tour_de_SUF_Poster_2016_v005_grande
12 PM

Cycling (Kickr - Trainerroad) 1:56:40 intensity: (7 @0) + (17:12 @1) + (34:28 @2) + (24:58 @3) + (37:50 @4) + (2:05 @5) 47.42 km (24.4 kph)
ahr:149 max:167

Stage 1 in the books. It's gonna be a tough week, I remember thinking this one wasn't too bad but it didn't feel like it today. NP 257W.
C • Pain 2

Friday Feb 5, 2016 #

12 PM

Running (Road/Trail) 54:00 intensity: (41 @1) + (18:45 @2) + (21:53 @3) + (7:08 @4) + (5:33 @5) 11.92 km (4:32 / km) +103m 4:21 / km
ahr:153 max:171 shoes: Newton Motion

Nice sunny day in around Hendrie Valley and Northshore, had to push the pace near the end to make a meeting on time.

Thursday Feb 4, 2016 #

12 PM

Running (Treadmill) 45:00 [2] 9.4 km (4:47 / km)
ahr:151 max:154 shoes: Newton Fate

Weights/core (Work gym) 20:00 [3]

Wednesday Feb 3, 2016 #

12 PM

Swimming (Aldershot pool) 53:59 [2] 2.5 km (21:36 / km)

Back at it.
3 PM

Cycling (Road) 58:42 intensity: (19:52 @1) + (19:00 @2) + (14:12 @3) + (4:47 @4) + (51 @5) 27.43 km (28.0 kph) +311m
ahr:138 max:166

Was expecting rain all day but turned out to be a nice, albeit windy, day. Nice little treat to be able to ride in February so comfortably/warmly. The wind made things a bit dodgy but it was still all good. NP 239W.

Tuesday Feb 2, 2016 #

12 PM

Running (Road/Trail) 44:45 intensity: (52 @1) + (17:26 @2) + (22:35 @3) + (3:52 @4) 9.85 km (4:32 / km) +42m 4:27 / km
ahr:151 max:165 shoes: Newton Gravity III

C • This just in...I've logged ... 3
7 PM

Climbing (Indoor) 45:00 [1]

Monday Feb 1, 2016 #

7 PM

Cycling (Kickr - Trainerroad) 50:50 intensity: (25:07 @1) + (20:11 @2) + (4:58 @3) + (34 @4) 20.78 km (24.5 kph)
ahr:130 max:165

NP 248W. FTP keeps reverting back to my old 296, grrrr. Another reasonable vid.

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